Grab a dumbbell in your right hand, bend at your hips and knees, and lower your torso until it's almost parallel to the floor.

Let the dumbbell hang at arm's length from your shoulders.

Take 1 second to pull the dumbbell to the side of your torso, keeping your elbow tucked close to your side. Pause for 1 second at the top and then take 2 seconds to lower back to the starting position.